Baked Purple Sweet Potatoes

One of my favorite things about living a healthy lifestyle, is discovering new foods that taste delicious and later finding out they are good for me. Most of the time, if you tell me something is healthy before I eat it, I won’t want it even if it tastes good. On the other hand, just like most children if you let me taste it first it suddenly becomes ok. I will never grow up and I am ok with that. With that being said, it’s time for you to pick up a purple sweet potato or ten and here is why.

Purple Sweet Potato

Walk into your local grocery store or farmers market and you can find various types of sweet potatoes. There are purple, red, yellow or pale white. Of course, since I am writing this article I will tell you to always grab the purple sweet potato.

Sweet potatoes are rich in antioxidants. An easy way to ensure you are getting the best bang for your buck, remember that the more intense the color of the sweet potato, the more antioxidants it has. So when it comes to eating, always choose a red or purple sweet potato.

According to The U.S. Sweet Potato Council Inc.(yes that really exists, a council for sweet potatoes), Sweet potatoes that are cooked with the skin produces more fiber than a serving of oatmeal (Yucky anyways). Sweet potatoes also contain vitamin A, B, C, calcium and potassium which works to relieve inflammation of the stomach. These dietary superstars are also loaded with cancer fighting carotenoids.

Purple Sweet Potato Health Benefits

Just in case you wanted more reasons to eat the scrumptious sweet potato, here is a list of some of the health benefits:

Regulating Blood Pressure: According to the American Heart Association, the sweet potato is one of the foods that is rich in potassium. Potassium has a very important role in maintaining blood pressure. In addition, potassium also plays a role in controlling muscle and nerve function. A purple sweet potato would be ideal here.

They kick Cancers Ass: Sweet potatoes contain lots of beta carotene which is an antioxidant. It’s a substance that is not only able to fight free radicals but also fights cancer. There have been many studies that prove that the high content of carotenoids beta-carotene in the blood are associated with reduced risk of breast cancer. Health experts recommend eating at least five servings of fruits and vegetables that contain lots of beta carotene.

Helps Maintain Weight Loss: If people are trying to stay slim and live a sedentary lifestyle, we would tell them to avoid potatoes to avoid weight gain. Luckily, not all tubers are created equal. Sweet potatoes will not only keep your weight stable but will assist in weight loss. There is a lot of fiber in sweet potatoes which will keep you satiated longer as well as regulate your blood sugar. The soluble fiber contained in sweet potatoes also help lower LDL cholesterol in the blood.

One of the best sources of Vitamin A: The sweet potato, specifically the purple sweet potato has been given the title of super food by countless organizations. A single medium-sized sweet potato provides more than 200 percent of the daily requirement for vitamin A.

Better Eyesight, skin and bones: Vitamin A is beneficial to eyesight, skin health and bones. Sweet potatoes also function as an antioxidant, helping to prevent infection in the digestive tract, urinary tract, and lungs. In a study published in The American Society for Nutritional Sciences, they discovered the relationship between vitamin A deficiencies and emphysema.

Immune System: The primary antioxidant in sweet potatoes is beta-carotene. Additionally, there are tons of other nutrients such as vitamin C, vitamin B complex, iron and phosphorus. This combination makes the sweet potato a super immune booster.

Diabetic Friendly: The purple sweet potato is also diabetic friendly. The Glycemic index is lower in sweet potatoes than in white potatoes. The carbohydrate in foods with a low Glycemic index breaks down slowly, releasing glucose gradually into the blood stream making it safe.

Like I stated earlier, there are tons of varieties of sweet potatoes to choose from. Armed with the information in this article, plus this delicious recipe I hope you choose a purple sweet potato or five now. Out of all the varieties it has the most beneficial nutritional complex and it’s colorful. Who doesn’t love colorful food?

Purple Sweet Potato Recipes

While I was writing this article, I actually got a little sad realizing I only had two recipes using the unicorn of tubers, the purple sweet potato. Once I hit publish, I am going to the store to pick up some more purple goodness. Here are the recipes I have using the purple sweet potato as well as some other varieties of sweet potatoes.

Transfer your sweet potato mixture to 4 small ramekins and sprinkle pecans on top

Place your ramekins on a cookie sheet and bake in the oven for 10-15 minutes or until your pecans are toasted, NOT BLACK

Garnish with a scoop of refrigerated coconut milk and serve

3.2.2925

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24 Comments

Beta carotene is a precursor to vitamin A. If you are like many people with a genetic SNP then you don’t convert beta carotene into vitamin A. Some people don’t know that the only real source of vitamin A in food is through meat consumption and dark green vegetables. I wish you would correct this statement. You also must have a healthy liver for the conversion to take place and liver disease is on the rise in the U.S.

You state “One of the best sources of Vitamin A: The sweet potato, specifically the purple sweet potato has been given the title of super food by countless organizations. A single medium-sized sweet potato provides more than 200 percent of the daily requirement for vitamin A.”

Use an online food log like My Fitness Pal. Easy to create a recipe or just look up food items and tells you everything that’s in it. That’s what I do. Thank you as always George for this fabulous recipe. Purple sweet potatoes are my fav!

Just listened to the call (finally!) and it was as wonderful as I expected and more. You are a shining example of how someone can go from zero interest in cooking to making the effort to prioritize their health in simple & delicious ways. Also, I’m glad there is someone out there who loves purple sweet potatoes as much as I do.

Thanks for mentioning me on the call – that was very sweet! Made my day. Have a wonderful week!
Kate

This looks amazing. I just found your website through Deliciously Organic and your healthy food for the troops post. My {new} husband is 11 years in the Army, health food nut and a Crossfit addict and trainer so your blog is more than right up our alley.
I am so excited to be here and see all that you have and continue to bring to the table :)